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PANKASAU NA FLOUR DA MIYAR TAUSHE
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PANKASAU NA FLOUR DA MIYAR TAUSHE
PANKASAU NA FLOUR DA MIYAR TAUSHE
135 min
Challenging
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35 30.5g / 35%
45 85.9g / 45%
20 40.1g / 20%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

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A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Great Balance (70 - 100)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Good Balance (45 - 69)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

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Main course

PANKASAU NA FLOUR DA MIYAR TAUSHE

(0)
135 Min
Challenging
.

Nutrition Value

Carbohydrates
85,9 g
Energy
770,89 kcal
Total fat
30,56 g
Fiber
19,53 g
Protein
40,18 g
Saturated Fats
9,04 g
Sodium
2057,8 mg
Information per serving

Ingredients

6

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

,

ingredient_quantity
recipe ingredient
4  cups
Wheat flour, white (industrial), 10% protein, unbleached, enriched
0.83  tbsp
Leavening agents, yeast, baker's, compressed
3  tbsp
Sugars, powdered
0.2  L
Beverages, water, tap, municipal
1  cup
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)
600  g
Beef, cured, smoked, chopped beef
1  Medium
Fish, cisco, smoked
1  piece
Pumpkin, raw
1  bunch
Spinach, raw
4  large
Tomatoes, red, ripe, raw, year round average
1  large
Onions, raw
4  pieces
Peppers, hot chili, red, raw
1  cup
Peanuts, all types, dry-roasted, without salt
4  tbsp
Oil, palm
100  g
Gums, seed gums (includes locust bean, guar)
8  g
MAGGI Star Seasoning (100x4g)
1.5  L
Beverages, water, tap, well
0.5  tsp
Ginger root, raw
0.5  tsp
Garlic, raw
8  g
MAGGI Signature Jollof (30x10x8g) NG
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Instruction

135 Minutes

  • Step1

    20 Min
    Mix all ingredients together and put in warm place to rise

  • Step2

    20 Min
    Fry the mixture

  • Step3

    10 Min
    In a pot, add beef, ginger and garlic, onions, and MAGGI cubes

  • Step4

    20 Min
    Cover and allow to steam in its own juice before adding water

  • Step5

    5 Min
    Add the diced pumpkin and cook together

  • Step6

    10 Min
    Remove pumpkin, once it is soft and blend.

  • Step7

    20 Min
    In another pot, sauté some blended onions, ginger and garlic till translucent and add tomatoes, groundnut paste, scotch bonnet pepper

  • Step8

    10 Min
    Add the cooked beef and its broth and stir. Allow to cook for a while

  • Step9

    10 Min
    Add the blended pumpkin and stir. Add MAGGI Signature jollof, smoked fish and cook

  • Step10

    10 Min
    Add the spinach and turn off the heat
PANKASAU NA FLOUR DA MIYAR TAUSHE

Step1 of 10

Mix all ingredients together and put in warm place to rise

PANKASAU NA FLOUR DA MIYAR TAUSHE

Step2 of 10

Fry the mixture

PANKASAU NA FLOUR DA MIYAR TAUSHE

Step3 of 10

In a pot, add beef, ginger and garlic, onions, and MAGGI cubes

PANKASAU NA FLOUR DA MIYAR TAUSHE

Step4 of 10

Cover and allow to steam in its own juice before adding water

PANKASAU NA FLOUR DA MIYAR TAUSHE

Step5 of 10

Add the diced pumpkin and cook together

PANKASAU NA FLOUR DA MIYAR TAUSHE

Step6 of 10

Remove pumpkin, once it is soft and blend.

PANKASAU NA FLOUR DA MIYAR TAUSHE

Step7 of 10

In another pot, sauté some blended onions, ginger and garlic till translucent and add tomatoes, groundnut paste, scotch bonnet pepper

PANKASAU NA FLOUR DA MIYAR TAUSHE

Step8 of 10

Add the cooked beef and its broth and stir. Allow to cook for a while

PANKASAU NA FLOUR DA MIYAR TAUSHE

Step9 of 10

Add the blended pumpkin and stir. Add MAGGI Signature jollof, smoked fish and cook

PANKASAU NA FLOUR DA MIYAR TAUSHE

Step10 of 10

Add the spinach and turn off the heat

Recipe PDF

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